Natural disasters—a flood, hurricane, blizzard—often come with little or no warning. Stocking up now on the right nonperishable food items will help you weather the storm with less stress.

Fueling your body during an emergency is very different from your everyday diet. Because you’ll probably expend more energy than you normally would, you should eat high-energy, high-protein foods. And because you’ll have a limited supply, the higher-quality foods you eat—and the less of them—the better. “In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University. “You want some nutrients and some fiber—something to keep your diet normal.”

“In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia. “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items you should include.

What to Always Keep in Your Pantry

These items have lengthy expiration dates, so you can stash them away for long periods of time. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times—all that food won’t be of any use if you can’t open it.

• Peanut butterA great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.

• Whole-wheat crackersCrackers are a good replacement for bread and make a fine substitute when making sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.

• Nuts and trail mixesStock up on these high-energy foods—they’re healthful and convenient for snacking. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.

• CerealChoose multigrain cereals that are individually packaged so they don’t become stale after opening.

• Granola bars and power barsHealthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” says Andress.

• Dried fruits, such as apricots and raisinsIn the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” says Swanson.

• Canned tuna, salmon, chicken, or turkeyGenerally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline.

• Canned vegetables, such as green beans, carrots, and peasWhen the real deal isn’t an option, canned varieties can provide you with essential nutrients.

• Canned soups and chiliSoups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.

• Bottled waterTry to stock at least a three-day supply--you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” says Andress. “The other half gallon is for adding to food and washing.”

• Sports drinks, such as Gatorade or PoweradeThe electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.

• Powdered milkAlmost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.

• Sugar, salt, and pepperIf you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.

• MultivitaminsSupplements will help replace the nutrients you would have consumed on a normal diet.

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